27th August 2020
WOD WOD, August 28, 2020
Friday
Warm-up
Deadlift (Weight)
Strength
E3M
Deadlifts (1sec pause at top of lift)
5×5
E3M
Deadlifts (1sec pause at top of lift)
5×5
*First set at 50% then build to 70-75%
FOCUS: Technique over weight
Metcon (AMRAP – Reps)
WOD – Part A & B
A – AMRAP 5
30 DU
6 Alt hang DB Snatch
3min rest
B – For time (4min cap)
100 DU
30 Alt hang DB Snatch
Rx 22.5/15
Metcon (Time)
Put B Score
10 x Drinking birds ( 5/5 )
10 x Reverse Lunge ( 5/5)
10 x Banded RDL – hands on thighs
x 3 sets